Breakfast
If you’re rushed in the mornings, make breakfast a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit — dried fruit, a banana, an apple.

Avocado Toast and Egg
This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika.
Makes 1 serving.

Lunch
Getting out of the two-slices-of-bread sandwich rut can be an easy way to control carbs. Stick to a small whole wheat pita or enjoy some rye crispbreads alongside a protein- and veggie-loaded salad or soup for a satisfying midday meal.
Menu
Whole wheat pita stuffed with Curried Tempeh Waldorf Salad and watercress

Curried Tempeh Waldorf Salad
Tempeh stands in for chicken in this fruit- and nut-studded salad. Look for a 100% whole wheat pita that has between 70 and 90 calories per serving (either a mini pita or half of a large one).
Makes 3 servings

Dinner
Find a few great one-pot recipes that are heavy on veggies to add to your repertoire. Then cook a big batch when you have time and freeze it for a quick weeknight meal. A serving of this soup (about two cups) is very filling.
Menu
Chicken Tortilla Soup
Seltzer with lime
Chicken Tortilla Soup
This is a great one-pot meal that’s perfect for chilly nights. It freezes well, too, so make a double batch or freeze half.
Makes 8 servings (2 cups per serving)

Directions:
1. In a large pot or Dutch oven, heat oil over medium heat. Add onion, pepper, and garlic and cook until they start to soften. Add chicken breasts, chili powder, cumin, and salt and stir until all ingredients are coated in spices. Add tomatoes, chiles, stock, and hot water and simmer 20 minutes or until chicken is cooked through.
2. Remove chicken breasts to a plate until cool enough to handle. Meanwhile, use an immersion blender to purée part of the soup (just enough to thicken a bit). Shred chicken using a fork and return to the pot along with black beans. Simmer another 20 minutes.
3. To serve, divide tortilla strips, avocados, and cheese among bowls and ladle the soup over. Garnish with a squeeze of lime and cilantro.

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